The #1 High-Protein Snack for the Mediterranean Diet

Protein provides the building blocks of bones, muscles, skin, hormones, enzymes and more. Because it’s digested slowly, it also promotes satiety. So, it’s super important for your health! 

But if you’re following—or considering—the Mediterranean diet, you may wonder if you’re getting enough protein. After all, this heart-healthy eating plan is based on a foundation of plant foods like fruits, vegetables, whole grains and legumes. That’s where a protein-rich snack like our Ricotta & Yogurt Parfait comes in. Its power combo of Greek yogurt and ricotta provides 22 grams of high-quality protein. Plus, chia seeds and almonds deliver a bonus 5 grams of satiating fiber. 

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Whether you’re currently following the Mediterranean diet or just looking for a healthy, high-protein snack, read on to learn all about the health benefits of this tasty snack!

Health Benefits of a High-Protein Greek Yogurt Parfait

A Greek yogurt parfait isn’t just a rich, creamy source of high-quality protein. It’s also incredibly versatile. While our Ricotta & Yogurt Parfait is one spin, there are endless variations. You can add nuts, seeds, granola, fruit or even veggies to tweak it to your liking. In the process, you’ll score vitamins, minerals, antioxidants and more!

“Greek yogurt is a fantastic snack choice because it’s high in protein, which helps keep you full and satisfied, aiding in weight management and muscle repair,” says Kaytee Hadley, M.S., RDN, IFMCP, a registered dietitian specializing in functional medicine and gut health. And this Mediterranean staple isn’t packed with just any kind of protein. Dairy foods, like yogurt, contain an extremely high-quality form of protein that our bodies use super efficiently. When you’re eating a diet consisting mainly of plants, that can have some decided advantages!

For instance, one study found that people who regularly consumed yogurt had less visceral fat. That’s the deep, stubborn belly fat that’s been linked to heart disease, cancer and type 2 diabetes. They also had healthier diets overall. If gaining muscle is a goal, you can’t do better than snacking on Greek yogurt after a workout. Just one 5.6-ounce container provides 16 grams of protein. One small study found that when eaten three times daily in combination with a resistance-training program, Greek yogurt helped improve strength, muscle thickness and body composition.

However, Greek yogurt does more than just deliver protein. “It’s also a great source of calcium for strong bones and contains beneficial probiotics for a healthy gut,” says Hadley.  Studies have found a greater abundance of beneficial bacteria in the guts of people who routinely consume yogurt, which can help regulate gut inflammation.

Not sure if you should go with full-fat, low-fat or fat-free? While you may have heard that you should prioritize nonfat or low-fat dairy to minimize saturated fat, research doesn’t necessarily agree. In fact, studies have found that full-fat yogurt (and cheese!) may protect against cardiovascular disease and type 2 diabetes. So, don’t get too worried about whether your favorite is fat-free, low-fat or full-fat. Whichever you like best will do.

Of course, a yogurt parfait isn’t just about the yogurt. “Topping plain Greek yogurt with nutrient-rich, colorful foods is a great way to boost its benefits,” says Hadley. Berries can add antioxidants and fiber, while nuts and seeds provide healthy fats and extra protein, she says. “A touch of honey or maple syrup can add a natural sweetness, and spices like cinnamon add warmth and flavor,” she adds.

Tips to Choose a High-Protein Mediterranean Snack

While Greek yogurt is a great way to squeeze protein into a Mediterranean eating plan, it’s not the only way. When you need a protein-rich Mediterranean snack, this cheat sheet can help.

Start with a Lean Protein

Of course, you’ll eat plenty of legumes on the Med diet. But you’ll also enjoy smaller portions of other lean proteins like fish, nuts, seeds, eggs, low-fat dairy, chicken and turkey. The beauty of these is that they’re low in saturated fat, so they support heart health.

Start by choosing any of the above. This could be roasted chickpeas, hummus, mixed nuts, seeds or canned sardines or tuna on whole-grain crackers. 

Need more ideas? Check out these 24 Anti-Inflammatory Snacks for the Mediterranean Diet. 

Pair Protein with Another Food Group

Sure, protein is important, but so are fiber, whole grains and healthy fats. Once you’ve picked your protein, enhance your snack by adding another food group or two. If you’re going with a Greek yogurt parfait, this could mean adding fruit, granola, nuts or seeds. But parfaits aren’t the only way to make Greek yogurt shine. It’s also a home run in dips like this Tahini-Yogurt Dip or our creamy Avocado-Yogurt Dip. 

As fantastic as Greek yogurt is, don’t be afraid to switch things up! Mixed nuts with dried fruit, homemade trail mix, classic hummus with veggies or a black bean quesadilla are all wins. 

Keep in mind that animal proteins like fish, chicken, turkey, eggs and dairy tend to be higher in protein than plant sources like nuts or legumes. If loading up on protein is your priority, you may want to opt for a lean animal protein or pair multiple plant sources together. 

Keep an Eye on Added Sugars

The Mediterranean diet isn’t just low in saturated fat and rich in fiber and nutrients. It also limits added sugars. When possible, stick with a brand of yogurt that contains few, if any, added sugars. Choosing plain Greek is ideal. But if you’re not a fan of plain yogurt’s tang, look for brands with minimal added sugar. There are even flavored varieties with zero added sugar. To find out for sure, check out the Nutrition Facts panel.

Savor Your Snack

The Mediterranean diet is about more than just what you eat. It’s also about how you eat and the other health-promoting behaviors you practice. For example, the Mediterranean lifestyle tends to be slower-paced than ours. That may be part of the reason research has linked the Mediterranean diet and mindful eating to better psychological resilience and overall health.

When you can, try to slow down and eat your snack mindfully. We know this isn’t always possible, but even just taking five minutes to be present with your food is worthwhile.  

The Bottom Line

Although the Mediterranean diet centers around plant foods, there are plenty of high-protein foods that fit into this eating pattern. And one of our favorites is Greek yogurt. So next time you need a healthy, high-protein snack, whip up a Greek yogurt parfait like our Ricotta & Yogurt Parfait. In addition to protein, you’ll also score calcium and probiotics. But don’t stop there. There are countless ways to create a delicious Greek yogurt parfait in minutes. Whether you top yours with granola, fruit, nuts or seeds—or all of these—you’ll score vitamins, minerals, fiber and antioxidants. Now, that’s what we call a recipe for health!